I have a few friends who attempt to improve their moods or cope with their stress through retail therapy. It's been said that similar to consuming high amounts of sugar or going on a run, shopping for many people results in an adrenaline rush, an endorphin high. I admit, I am guilty of this habit; however, you will not find me browsing the clothing aisles or scoping out the newest beauty products. My retail therapy occurs through watching cooking shows on television shopping networks and at kitchen stores, where hundreds of cooking gadgets and gizmos are showcased. This past summer, I came across what has become one of my most favorite culinary items. I decided to feature this product and it's technique, as I think it is an essential for all who are experts in the kitchen or just putting on their chef's hat for the first time.

The product I cannot stop boasting about is the Orka Steamer by Mastrad. Steaming is such a wonderful and healthy way of cooking because it seals in the nutrients, vitamins, and minerals of the food that are often lost or destroyed during cooking processes like boiling, frying, sautéing, and broiling. Another advantage is that without the addition of any fats, steaming has the ability to keep the food moist and flavorful. Not to mention, it is extremely quick and easy to do!

I devised a delicious meal that anyone can successfully prepare, which features this incredible cooking method and my prized possession, the Orka steamer. The steamer is made of silicon, which makes it naturally non-stick and very easy to clean without much muscle grease. But if you are feeling especially lazy, no problem, throw it right on the top rack of the dishwasher. It can be used in the oven or microwave, and as a busy college student, the microwave is a quick, go-to method.

For this dinner, I chose to steam a filet of tilapia. Tilapia is a great source of protein as well as omega-3 fatty acids, which help maintain an appropriate blood pressure and keep heart disease at bay. February is Heart Month after all, right? Tilapia also contains niacin, selenium, which decreases the risk of certain cancers and heart disease, and vitamin B12, which helps keep you mentally alert. Another positive is that unlike other fish such as tuna, tilapia has very low levels of mercury. So, I simply took the filet out of the freezer, placed it into the steamer, and put it in the microwave for three minutes. The result? A moist, flaky, beautiful piece of protein without any excess fats or additives!

Continuing the theme, I paired this protein with steamed asparagus and steamed brown rice. While I could have definitely used my steamer to prepare these components, and have in the past with great success, I happened to have purchased them frozen in steam-able bags that go right into the microwave for just a few minutes. Steaming and not boiling the rice and vegetable assured me that their amazing nutrient content was retained. It is important to note that I opted for brown rice because brown rice is only void of its outermost layer, the hull, of the rice kernel. The process rice undergoes to become white destroys the majority of the vitamins B3, B1, B6, manganese, phosphorus, iron, and all of the dietary fiber and essential fatty acids it contains. These are essential nutrients that prevent cancers and heart disease so why opt out of consuming them? Asparagus is also a super food in that it contains many antioxidants and vitamins including C, E, zinc, and manganese, which are huge risk reducers for chronic health issues such as type two diabetes and again, heart disease.

Once the cooking was completed, I seasoned the asparagus with some freshly ground pepper and garlic powder, cut the spears, and arranged them around the plate. Then, I mixed a tablespoon of organic salsa into the brown rice to give it a bit of pizzazz. I love the Enrico brand of salsa found in the Nature's Marketplace section of Wegmans because it is all-natural and does not contain any added salt. While most varieties have 250 milligrams of sodium, this salsa has only 60 milligrams per two tablespoon serving, for which your heart will be grateful. I think salsa is a great alternative to butter and other condiments because it is composed of vegetables and herbs, which make it low in calories and high in vitamins A, B, and C, as well as magnesium and potassium. Out of respect for this great accoutrement, I spooned a second tablespoon on top of the fish. Voila! A delicious, nutritious, quick, and easy meal that came together through the power of steam! Below is the impressive nutritional information and a picture of this meal. Give it a try, I promise you will catch yourself beaming once you start steaming!

In a Communications class last semester, I was looking for story ideas and discovered that every month of the year has various observances that are not often advertised and go unknown to many people. So I thought it would be fun to look up what observances are occurring in February and possibly cook up a meal in lieu of one or two of them. Did you know that February is both Potato Lover's Month and American Heart Month? I set out on a mission: to create a heart healthy meal that showcased the potato.

Many people eat potatoes in the form of French fries, potato chips, or baked and loaded with fats like butter, sour cream, and bacon. While tasty options, those variations are potential contributors to poor heart health. Yet if un-fried and void of the fattening toppings, a baked potato is a healthful, low calorie, high-fiber food that is a great source of vitamin B6, vitamin C, copper, potassium, and manganese (just be sure to eat the skin). So how would I celebrate the potato while keeping it heart healthy? Well, I decided to bake the potato in the microwave for eight minutes. When it was cooked, I cut it open, scooped out the inside and placed the contents into a bowl. To that, I added in a Laughing Cow Light Garlic and Herb Cheese Wedge. The warmth of the potato melted the cheese immediately and created a really creamy, wonderfully aromatic mixture. Now, I noted that the skin is full of fabulous nutrients, so of course I would be including it! I stuffed the mixture of cheesy, potato goodness back into the skin. The cheese wedge only added 1.5 grams of fat to the potato and a measly 35 calories. So the entire potato contained 173 calories, 1.5 grams of fat, 3 grams of fiber, and 6 grams of protein. Compare that to a conventional loaded baked potato or side of fries! I must say that the flavor and texture were not compromised by any means!

Now along with the potato, I needed to complete the meal with other components that also promoted heart health. I decided to season an organic chicken breast with garlic powder, fresh ground pepper, and basil, and steamed it. When the chicken was cooked through, I diced it into smaller pieces and tossed it with two cups of steamed spinach and ¼ cup of organic tomato sauce. Chicken is a great source of protein that is low in fat, but high in niacin, selenium, vitamin B6, and phosphorous. Spinach and tomatoes are also full of nutrients that provide powerful antioxidants, which have been shown to reduce the risk of cancers and heart disease.

This meal was a total success! It was absolutely delicious and food I could enjoy knowing that I was bettering my health in the process! So I encourage all of you to give it a shot! Toss aside the box of Ramen or leftover pizza and get adventurous in the kitchen. You may surprise yourself. When you eat cleaner and healthier food, you may notice you start to feel a bit better too! Below is the nutritional information and a picture of this celebratory and tasty meal!